Want to ask your own question about sleep? You can write it here anonymously. During the upcoming weeks of the program, look out for answers to the most frequently asked questions.
Q: Is it bad to have the mobile phone next to the bed? And what about if it is in flight mode?
A: The best option is to put the phone in Do Not Disturb mode or even better in Airplane mode. Although some people are convinced that having your phone next to your head is bad, the research is not conclusive on that. Even when the phone is not in Airplane mode, the amount of electromagnetic radiation (EMR) is very low. Most studies that have been exploring this were using the phones while on calls and making full contact with the user’s head/ear: In these cases, the EMR is higher, but these studies are still inconclusive. For sleep it is best to put the phone into Airplane or Do Not Disturb mode, so nobody can interrupt your precious sleep.
The biggest problem is our behavior. You need to have the willpower not to use the phone when in the bedroom. Looking at the phone while you should be sleeping increases alertness and reduces the amount of sleep.
Q: What is the healthiest sleeping position for your neck and back and should you use a pillow or not?
A: Two positions are easiest for your neck: On your side and on your back. It is fine to use a pillow. For back sleepers make sure to shape the pillow to support both the curve of your neck (more rounded) and head (more flat).
Q: Is it true that sleep works in 3-hour cycles? For example, will you be more well-rested if you wake up after 6 hours rather than after 7.5 hours?
A: Sleep works in approximately 1.5-hour cycles, but some might be shorter, some might be longer. Each cycle ideally ends with some very shallow sleep or even wake. Having a consistent wake time every morning is more important for waking up refreshed than the sleep duration being a multiple of 1.5 hours.